Wednesday, September 10th, 2025 WOD

Getting it done early and setting the tone for KSCF each morning 💪🙌

This Week of Programming

• Thu: 9/11 Tribute WOD

• Fri:  Tempo Pull-ups/ DU, DL, FS Triplet

KSCF Notes

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Strength

Complete 3 Sets

I) Half Kneeling Landmine Rotation: 6-10/side

II) Ring Facepulls: 10-12

WOD

"Tea Time"

AMRAP 12 minutes

6 Burpee Box Jump Overs (24/20)

3/2 Wall Walks

8 KB Snatch/arm (53/35)

L3: 44/26

L2: 35/18

L1: 26/10

Tuesday, September 9th, 2025 WOD

Hakeem, Flying high!!

This Week of Programming

• Wed: Accessory drills/ AMRAP triplet with BBJO, KB Snatch, Wall Walks

• Thu: 9/11 WOD

• Fri:  Tempo Pull-ups/ DU, DL, FS Triplet

KSCF Notes

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Strength

Back Squats

• 2 sets of 3 @ 80%

• 2 sets of 2 @ 85%

• 1 set of 3 @ 75%

• 1 set of 2 @ 90%

WOD

"For the Push"

Complete 4 Rounds

4 Ring Muscle Ups

8 Floor Press (55/40)

15 Cal Row

L3: 50/35

L2: 45/30

L1: 40/25

Monday, September 8th, 2025 WOD

This Week of Programming

• Tue: Back Squat/ RMU, Floor Press Row WOD

• Wed: Accessory drills/ AMRAP triplet with BBJO, KB Snatch, Wall Walks

• Thu: 9/11 WOD

• Fri:  Tempo Pull-ups/ DU, DL, FS Triplet

KSCF Notes

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Strength

​​Split Jerk

• 2 sets of 4 @ 65-75%

• 1 set of 3 @ 75-80%

• 3 sets of 1 @ 80% or more

WOD

"Bucket Brigade II"

Every Minute on the Minute for 10 minutes

5 Hang Power Snatches (95/65)

5 Burpees Over Bar

L3: 85/55

L2: 75/45

L1: 65/35